Battle Rope Alternating Waves
Battle rope, front delts and forearms
Battle rope alternating waves whips two heavy ropes up and down in turn. It trains the shoulders and arms for conditioning, with the trunk holding you steady. It suits anyone who wants hard, short bursts of work.
Setting up
- Stand facing the anchor holding one rope end in each hand.
- Step back until there is a little slack.
- Stand tall with soft knees, feet shoulder width apart.
How to do a battle rope alternating waves
- Brace the belly.
- Lift one arm as the other drives down.
- Keep the waves going all the way to the anchor.
- Work for the time you set.
Breathing. Breathe in a steady rhythm through the set.
Muscles worked
- Mainly
- Front delts and forearms
- Also
- Abdominals, upper back and quadriceps
Common mistakes
- Standing up stiff legged. Soft knees keep you steady, so stay a little bent.
- Moving only the hands. Small flicks make small waves, so move from the shoulders.
- Ropes stretched taut. Slack lets the waves travel, so step in a little.
Easier and harder
- Easier
- Battle Rope Double Waves
- Harder
- Battle Rope Slams
Guide
Guide
Guide